Zane

[Zane]

Torsdag 01.05.14.

SS

Squat:

5 x 10 a 42,5 kg

EZ Upright Row:

5 x 10 a 27,5 kg

SS

DB Incline Curl:

5 x 8 a 12,5 kg

EZ Lying Triceps Extension:

5 x 8 a 35 kg

SS

DB Shrug:

5 x 8 a 35 kg

BB Reverse Curl:

5 x 10 a 20 kg

[Zane]

Lørdag 03.05.14.

Rotator Cuff:

Indadfører 3 x 18 a 15 kg

Udadfører 3 x 18 a 10 kg

SS

DB Hammerpress:

5 x 6 a 37,5 kg

DB Bent Over Row:

5 x 6 a 47,5 kg

SS

BB Incline Bench Press:

5 x 5 a 62,5 kg

T-Bar Row:

5 x 5 a 62,5 kg

SS

DB Flye:

5 x 7 a 15 kg

WG Pulldown:

5 x 7 a 65 kg

[Zane]

Søndag 04.05.14.

SS

Military Press:

5 x 5 a 50 kg

BB Romanian Deadlift:

5 x 5 a 70 kg

SS

DB Lateral Raise:

5 x 9 a 8 kg

Leg Extension:

5 x 9 a 57 kg

SS

DB Rear Delt Lateral Raise:

5 x 6 a 15 kg

Leg Press:

5 x 6 a 150 kg

Plank:

3 x 50 sec. a 10 kg

I de sidste dage har missionens cardiorum været lukket pga. malere. Det er til at leve med når man ikke er vild med cardio, men de næste 8 - 14 dage står vægtrummene for tur, så der bliver sikkert ikke meget træning i den periode.

[Zane]

Tirsdag 06.05.14.

Crosstrainer:

15 min.

SS

BB Bench Press:

1 x 20 a 20 kg

1 x 15 a 40 kg

1 x 10 a 50 kg

1 x 10 a 60 kg

1 x 10 a 70 kg

1 x 10 a 80 kg

1 x 5 a 90 kg

1 x 3 a 100 kg

BB Bent Over Row:

1 x 20 a 20 kg

1 x 15 a 40 kg

1 x 10 a 50 kg

1 x 10 a 60 kg

1 x 10 a 70 kg

1 x 10 a 80 kg

1 x 5 a 90 kg

1 x 3 a 100 kg

EZ Standing Curl:

5 x 8 a 40 kg

[Zane]

Torsdag 08.05.14.

Crosstrainer:

15 min.

SS

Military Press:

5 x 5 a 50 kg

BB Romanian Deadlift:

5 x 5 a 70 kg

SS

DB Lateral Raise:

5 x 9 a 8 kg

Leg Extension:

5 x 9 a 57 kg

[Zane]

Lørdag 10.05.14.

Crosstrainer:

15 min.

Rotator Cuff:

Indadfører 3 x 18 a 15 kg

Udadfører 3 x 18 a 10 kg

SS

DB Hammerpress:

1 x 20 a 10 kg

1 x 10 a 20 kg

1 x 5 a 22,5 kg

1 x 5 a 25 kg

1 x 5 a 27,5 kg

1 x 5 a 30 kg

1 x 5 a 32,5 kg

1 x 5 a 35 kg

1 x 5 a 37,5 kg

3 x 5 a 40 kg

DB Bent Over Row:

1 x 20 a 20 kg

1 x 10 a 30 kg

1 x 5 a 32,5 kg

1 x 5 a 35 kg

1 x 5 a 73,5 kg

1 x 5 a 40 kg

1 x 5 a 42,5 kg

1 x 5 a 45 kg

1 x 5 a 47,5 kg

3 x 5 a 50 kg

Crosstrainer:

15 min.

[Zane]

Søndag 11.05.14.

SS

Military Press:

5 x 5 a 50 kg

BB Romanian Deadlift:

5 x 5 a 70 kg

SS

DB Lateral Raise:

5 x 10 a 8 kg

Leg Extension:

5 x 10 a 57 kg

SS

DB Rear Delt Lateral Raise:

5 x 8 a 15 kg

Leg Press:

5 x 8 a 150 kg

Plank:

3 x 50 sec. a 10 kg

[Zane]

Onsdag 14.05.14.

Gulvtæppe:

2 x 15 a BW

Rotator Cuff:

Indadfører 2 x 18 a 15 kg

Udadfører 2 x 18 a 10 kg

SS

DB Bench Press:

3 x 5 a 40 kg

DB Bent Over Row:

3 x 5 a 50 kg

SS

Military Press:

3 x 5 a 50 kg

BB Romanian Deadlift:

3 x 5 a 70 kg

SS

CG Bench Press:

3 x 10 a 50 kg

DB Standing Curl:

3 x 10 a 12,5 kg

SS

Rear Delt Pec Deck:

3 x 10 a 30 kg

EZ Reverse Curl:

3 x 10 a 22,5 kg

Plank:

2 x 50 sec. a 10 kg

[Zane]

Torsdag 15.05.14.

Bodybike:

1 time

767 kcal

[Zane]

Fredag 16.05.14.

Gulvtæppe:

2 x 15 a BW

Rotator Cuff:

Indadfører 2 x 20 a 15 kg

Udadfører 2 x 20 a 10 kg

SS

Pull Up:

5 x 5 a BW

DB Incline Bench Press:

5 x 8 a 20 kg

SS

DB Lateral Raise:

5 x 6 a 10 kg

Leg Extension:

5 x 6 a 59,3 kg

SS

EZ Standing Curl:

5 x 8 a 35 kg

Straight Bar Pushdown:

5 x 8 a 55 kg

SS

Squat:

5 x 8 a 42,5 kg

DB Shrug:

5 x 8 a 35 kg

Plank:

2 x 55 sec. a 10 kg

[Zane]

Lørdag 17.05.14.

Promenade:

TM: 1.46

Kcal: 930

Lækkert i Østerådalen.

[Zane]

Søndag 18.05.14.

Gulvtæppe:

2 x 15 a BW

Rotator Cuff:

Indadfører 2 x 20 a 15 kg

Udadfører 2 x 20 a 10 kg

SS

BB Bench Press:

5 x 5 a 72,5 kg

BB Bent Over Row:

5 x 5 a 72,5 kg

SS

EZ Upright Row:

5 x 10 a 22,5 kg

Leg Press:

5 x 10 a 150 kg

SS

EZ Lying Triceps Extension:

5 x 10 a 35 kg

DB Incline Curl:

5 x 10 a 10 kg

SS

DB Rear Delt Lateral Raise:

5 x 8 a 10 kg

DB Hammercurl:

5 x 8 a 10 kg

Plank:

2 x 55 sec. a 10 kg

[Zane]

Mandag 19.05.14.

Bodybike:

TM. 1.00

Kcal: 824

[Zane]

Onsdag 21.05.14.

Gulvtæppe:

2 x 15 a BW

Rotator Cuff:

Indadfører 2 x 20 a 15 kg

Udadfører 2 x 20 a 10 kg

SS

DB Bench Press:

5 x 5 a 40 kg

DB Bent Over Row:

5 x 5 a 50 kg

SS

Military Press:

5 x 5 a 50 kg

BB Romanian Deadlift:

5 x 5 a 70 kg

SS

CG Bench Press:

5 x 10 a 52,5 kg

DB Standing Curl:

5 x 8 a 12,5 kg

SS

Rear Delt Pec Deck:

5 x 10 a 31 kg

EZ Reverse Curl:

5 x 10 a 22,5 kg

Plank:

2 x 55 sec. a 10 kg

[Zane]

Torsdag 22.05.14.

Bodybike:

TM: 1.00

Kcal: 757

[Zane]

Fredag 23.05.14.

Gulvtæppe:

2 x 15 a BW

Rotator Cuff:

Indadfører 2 x 20 a 15 kg

Udadfører 2 x 20 a 10 kg

SS

Pull Up:

5 x 5 a BW

DB Incline Bench Press:

5 x 10 a 20 kg

SS

DB Lateral Raise:

5 x 7 a 10 kg

Lef Extension:

5 x 7 a 59,3 kg

SS

EZ Standing Curl:

5 x 9 a 35 kg

Straight Bar Pushdown:

5 x 9 a 57,5 kg

SS

Squat:

5 x 8 a 45 kg

DB Shrug:

5 x 8 a 37,5 kg

Plank:

2 x 55 sec. a 10 kg

[Zane]

Lørdag 24.05.14.

Bodybike:

TM: 1.00

Kcal: 822

[Zane]

Søndag 25.05.14.

Gulvtæppe:

2 x 15 a BW

Rotator Cuff:

Indadfører 2 x 20 a 15 kg

Udadfører 2 x 20 a 10 kg

SS

BB Bench Press:

5 x 5 a 75 kg

BB Bent Over Row:

5 x 5 a 75 kg

SS

EZ Upright Row:

5 x 8 a 25 kg

Leg Press:

5 x 8 a 155 kg

SS

EZ Lying Triceps Extension:

5 x 10 a 37,5 kg

DB Incline Curl:

5 x 8 a 12,5 kg

SS

DB Rear Delt Lateral Raise:

5 x 9 a 10 kg

DB Hammercurl:

5 x 9 a 10 kg

Plank:

2 x 60 sec. a 10 kg

[Zane]

Tirsdag 27.05.14.

Gulvtæppe:

2 x 15 a BW

Rotator Cuff:

Indadfører 2 x 20 a 15 kg

Udadfører 2 x 20 a 10 kg

SS

DB Bench Press:

2 x 6 a 40 kg

3 x 5 a 40 kg

DB Bent Over Row:

2 x 6 a 50 kg

3 x 5 a 50 kg

SS

Military Press:

2 x 6 a 50 kg

3 x 5 a 50 kg

BB Romanian Deadlift:

2 x 6 a 70 kg

3 x 5 a 70 kg

SS

CG Bench Press:

5 x 9 a 55 kg

DB Standing Curl:

5 x 9 a 12,5 kg

SS

Rear Delt Pec Deck:

5 x 10 a 32 kg

EZ Reverse Curl:

5 x 10 a 25 kg

[Zane]

Torsdag 29.05.14.

Gulvtæppe:

2 x 15 a BW

Rotator Cuff:

Indadfører 2 x 20 a 15 kg

Udadfører 2 x 20 a 10 kg

SS

Pull Up:

2 x 5 a BW

3 x 4 a BW

DB Incline Bench Press:

5 x 8 a 22,5 kg

SS

DB Lateral Raise:

5 x 8 a 10 kg

Leg Extension:

5 x 8 a 59,3 kg

SS

EZ Standing Curl:

5 x 10 a 35 kg

Straight Bar Pushdown:

5 x 10 a 57,5 kg

SS

Squat:

5 x 8 a 45 kg

DB Shrug:

5 x 8 a 37,5 kg

Plank:

2 x 60 sec. a 10 kg

[Zane]

Fredag 30.05.14.

Bodybike:

TM: 1.00

Kcal: 780

[Zane]

Lørdag 31.05.14.

Gulvtæppe:

2 x 15 a BW

Rotator Cuff:

Indadfører 2 x 20 a 15 kg

Udadfører 2 x 20 a 10 kg

SS

BB Bench Press:

5 x 5 a 77,5 kg

BB Bent Over Row:

5 x 5 a 77,5 kg

SS

EZ Upright Row:

5 x 9 a 25 kg

Leg Press:

5 x 9 a 155 kg

SS

EZ Lying Triceps Extension:

5 x 8 a 40 kg

DB Incline Curl:

5 x 9 a 12,5 kg

SS

DB Rear Delt Lateral Raise:

5 x 10 a 10 kg

DB Hammercurl:

5 x 10 a 10 kg

Plank:

2 x 60 sec. a 10 kg

[Zane]

Søndag 01.06.14.

Bodybike:

TM: 1.00

Kcal: 799

[Zane]

Mandag 02.06.14.

Gulvtæppe:

2 x 15 a BW

Rotator Cuff:

Indadfører 2 x 20 a 15 kg

Udadfører 2 x 20 a 10 kg

SS

DB Bench Press:

5 x 6 a 40 kg

DB Bent Over Row:

5 x 6 a 50 kg

SS

Military Press:

5 x 6 a 50 kg

BB Romanian Deadlift:

5 x 6 a 70 kg

SS

CG Bench Press:

5 x 10 a 55 kg

DB Standing Curl:

5 x 10 a 12,5 kg

SS

Rear Delt Pec Deck:

5 x 10 a 32 kg

EZ Reverse Curl:

5 x 10 a 25 kg

Plank:

2 x 60 sec. a 10 kg

[Zane]

Tirsdag 03.06.14.

Bodybike:

TM. 1.00

Kcal: 666